| Macro Nutrients | Amount | Max |
|---|---|---|
| Calories (kcal) | 2468 | |
| Carbohydrates (g) | 309 | |
| Protein (g) | 56 | |
| Total Fat (g) | 69 | |
| Saturated Fat (g) | 0 | |
| Monounsaturated Fat (g) | 0 | |
| Polyunsaturated Fat (g) | 0 | |
| Omega-3 Fatty Acids (g) | 1.7 | |
| Omega-6 Fatty Acids (g) | 10.3 | |
| Total Fiber (g) | 29 | |
| Soluble Fiber (g) | 0 | |
| Insoluble Fiber (g) | 0 | |
| Cholesterol (mg) | 0 |
| Vitamins | Amount | Max |
|---|---|---|
| Vitamin A (IU) | 3000 | 10000 |
| Vitamin B6 (mg) | 1.3 | 100 |
| Vitamin B12 (ug) | 2.4 | |
| Vitamin C (mg) | 90 | 2000 |
| Vitamin D (IU) | 600 | 1000 |
| Vitamin E (IU) | 20 | 800 |
| Vitamin K (ug) | 120 | |
| Thiamin (mg) | 1.2 | |
| Riboflavin (mg) | 1.3 | |
| Niacin (mg) | 16 | 500 |
| Folate (ug) | 400 | 1000 |
| Pantothenic Acid (mg) | 5 | |
| Biotin (ug) | 30 | |
| Choline (mg) | 550 | 3500 |
| Minerals | Amount | Max |
|---|---|---|
| Calcium (g) | 1.03 | 1.5 |
| Chloride (g) | 2.3 | 3.6 |
| Chromium (ug) | 40 | 10000 |
| Copper (mg) | 0.9 | 10 |
| Iodine (ug) | 150 | 500 |
| Iron (mg) | 8 | 17 |
| Magnesium (mg) | 320 | 1000 |
| Manganese (mg) | 2.3 | 11 |
| Molybdenum (ug) | 45 | 2000 |
| Phosphorus (g) | 0.7 | 4 |
| Potassium (g) | 2.06 | 3.7 |
| Selenium (ug) | 55 | 350 |
| Sodium (g) | 1.5 | 2.3 |
| Sulfur (g) | 0.7 | |
| Zinc (mg) | 11 | 40 |
according to the calculator male 70kg, 185cm, 3 times exercise/week, maintain weight.
Based on US gov male
Omega 6 value fudged, because I don't trust it and it was inconvenient.
More conservative potassium guidlines adopted.
Sulfur fudged to account for sulfur in proteins
